DIRECTIONS – (1200-WATT MICROWAVE): 1. Ensure microwave is free from oils, food and dirt particles and ensure wrap is at room temperature. 2. Distribute beads evenly and place unfolded wrap flat in microwave. 3. Heat at full power for 20 seconds. 4. Knead contents to distribute heat. Test temperature for comfort level before applying. If wrap is too hot, let cool until temperature is acceptable. 5. If not hot enough, return to microwave and heat in 5-second increments. 6. Do not overheat. Excessive heating may cause wrap to rupture and leak. COLD THERAPY DIRECTIONS: 1. Place wrap in freezer for at least 4 hours. 2. Knead beads and apply to affected area for 20 minutes or as directed by a healthcare practitioner. Remove and wait for at least 20 minutes. Repeat as needed. 3. Remove pack at any sign of discomfort. Test pack temperature prior to re-application.